Back Pain Relief: 5 Natural Remedies to Help Right Now!

back pain reliefMindful Approaches to Back Pain Relief

According to the current research, over 80% of Americans will suffer some type of back pain during their life time.  One half of all working Americans report having back aches each year[1]. Information about back pain relief can be located in a number of places, including medical websites and information portals. The ability to find natural back pain relief remedies however is a bit more difficult.

Back Pain: Acute and Chronic

Back pain can be acute or chronic. In the case of acute pain, the aching and throbbing usually begins suddenly as a result of a twist or pull.  For chronic back pain, sufferers usually experience reoccurring agony and it can be brought on by almost any movement. A little unknown fact is that back pain is cited as one of the primary reasons people are absent from work.  

Causes of Back Pain

The causes of back pain are numerous in nature, ranging from heredity issues, injuries (past and present), herniated disks, or various forms of degenerative diseases. Individuals who are engaged in physical activity, such as contact sports and body building, may be more prone to back pain than others.

Chronic health conditions are also the cause of back pain in many people, such as arthritis and osteoporosis. Many medical providers who specialize in back pain treatments and relief suggest poor posture is a primary reason behind both acute and chronic spinal problems.

Stress is a major factor in the onset or exacerbation of back pain. The psychological and emotional impact of stress can cause you to hold tension in muscles all over your body but according to the research, primarily in the shoulders and lower back.   

back pain relief

Visiting the Doctor

Before continuing further, it is important that you consult with your physician anytime you experience back pain. Aches in the lower and/or upper back can be caused by a number of medical conditions that are unrelated to a spinal issue.

What you think may be a bulging disk could be caused by a nerve or muscular condition. You will want to get checked out by your doctor right away to rule out potential causes. Sometimes, back pain can be a sign of a serious illness.

back pain relief
Credit: Newport Natural Health

5 Natural Remedies

There are a number of things you can do to try and ameliorate back pain naturally. What follows are 5 suggestions to help relieve pain right now that we recently learned about after consulting a number of sources. 

Are you ready? Let’s jump right in!

1. Drink two glasses of water at onset of pain

If you are dealing with acute pain, it is recommended that you drink two glasses of water immediately. Muscle and back pain is often caused by dehydration. Your body needs a minimum of 10 glasses of water a day (8 ounces each) in order to remain properly hydrated. Water helps to wash out the lactic acid building up in your muscles.

2. Apply Ice for 48 Hours

If your pain is caused by an injury or a sudden movement, consider applying ice to the affected area. This will help to reduce muscular swelling. After the first 48-hours, start applying heat. You will want to make sure you rest on a firm surface, such as a hard bed or even the floor.

3. Avoid all meats and animal proteins

According to the book, The Prescription for Natural Healing, you should avoid all meats and animal proteins until you are fully healed. The thinking is that the animal proteins contain uric acid, which puts strain on the kidneys and contribute to back pain. It is suggested you also avoid highly processed foods during periods of acute pain.

4. Soak in a warm bath

Soaking in a warm bath or taking warm shower may provide back pain relief by warming up muscles and increasing circulation. If you decide to take a shower, the beating of the water from the shower head on your back can act as a kind of aquatic massage (which feels good and provides some pain relief!).

5. Try to move and stretch

Back pain can sometimes intensify when muscles “lock up” or go into spasm. One way to prevent this from happening is to try and move. Avoid sitting in the same position for too long of a time. Engaging in exercises designed to relieve back pain and prevent future problems should be considered. We are including a video to give you some ideas to think about. 


Bonus Tips Information


To help you work through chronic pain related to psychological or emotional stress, consider working with a therapist who specializes in mindfulness based stress reduction. Counseling and psychotherapy have been clinically proven to help with pain management and in some cases, pain reduction.

Mindful Physical activity

If you are a person who is physically active, like a body builder or fitness enthusiast, consider using a mindful approach when challenging your muscles can help to prevent injury or re-injury.

Back Pain Relief Summary

Living with back pain is difficult to say the least. It is important that you work with your medical provider to identify the source of your pain is key. We encourage you to consider the suggestions made here in consultation with your doctor.

If you are interested in other forms of back pain relief, we are including a link to an excellent book below. It is a cornucopia of information that is all about the mind body connection and its unique relationship to back health.

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